Tuesday, July 25th, 2017

WEIGHTLIFTING PROGRAM:

1. front squat: work up to 72% of 1 rm: 10 sets x 3 reps.
2. back squat: work up to 72% of 1 rm: 3 sets x 3 reps.
3. military press: 5 x 5.  work up in weight each set.
4. back extensions: 3 x 1o….no weight but hold body parallel for 2 sec count each rep.